🫁 VO2 Max by Age Chart
VO2 Max fitness classifications by age and sex.
Written by Albert Mateos · Founder & Editor
Last reviewed: May 2, 2026
VO2 max measures the maximum amount of oxygen your body can use during intense exercise, expressed in ml/kg/min. It is widely considered the gold standard for cardiovascular fitness and is one of the strongest predictors of all-cause mortality and longevity. This chart shows VO2 max fitness categories by age and sex.
Men — VO2 Max (ml/kg/min)
| Age | Poor | Below Avg | Average | Above Avg | Good | Excellent | Superior |
|---|---|---|---|---|---|---|---|
| 20-29 | <33 | 33-36 | 37-41 | 42-45 | 46-50 | 51-55 | >55 |
| 30-39 | <29 | 29-32 | 33-37 | 38-41 | 42-46 | 47-51 | >51 |
| 40-49 | <25 | 25-28 | 29-33 | 34-37 | 38-42 | 43-47 | >47 |
| 50-59 | <21 | 21-24 | 25-29 | 30-33 | 34-38 | 39-43 | >43 |
| 60-69 | <18 | 18-21 | 22-25 | 26-29 | 30-34 | 35-39 | >39 |
| 70+ | <15 | 15-18 | 19-22 | 23-26 | 27-30 | 31-35 | >35 |
Women — VO2 Max (ml/kg/min)
| Age | Poor | Below Avg | Average | Above Avg | Good | Excellent | Superior |
|---|---|---|---|---|---|---|---|
| 20-29 | <27 | 27-30 | 31-35 | 36-39 | 40-43 | 44-47 | >47 |
| 30-39 | <24 | 24-27 | 28-31 | 32-35 | 36-39 | 40-43 | >43 |
| 40-49 | <21 | 21-24 | 25-28 | 29-32 | 33-36 | 37-40 | >40 |
| 50-59 | <18 | 18-21 | 22-25 | 26-28 | 29-32 | 33-36 | >36 |
| 60-69 | <15 | 15-17 | 18-21 | 22-25 | 26-29 | 30-33 | >33 |
| 70+ | <13 | 13-15 | 16-18 | 19-21 | 22-25 | 26-29 | >29 |
VO2 Max & Longevity
A landmark 2022 study from the Cleveland Clinic (Mandsager et al.) analyzing over 120,000 patients found that low cardiorespiratory fitness (low VO2 max) carried a higher mortality risk than smoking, diabetes, or coronary artery disease. Moving from the bottom 25% to even “below average” fitness reduced all-cause mortality by up to 50%. Elite fitness (“superior” VO2 max) was associated with an 80% reduction in mortality compared to the least fit group.
How to Estimate Your VO2 Max
- Lab test: Gold standard — treadmill or cycle ergometer with gas exchange analysis
- Cooper 12-min run: VO2 max = (distance in meters − 504.9) / 44.73
- Rockport walk test: Walk 1 mile as fast as possible, use time and heart rate in formula
- Wearable devices: Apple Watch, Garmin, and WHOOP provide VO2 max estimates based on heart rate data
How to Improve Your VO2 Max
- Zone 2 training: 150–180 min/week at conversational pace
- High-intensity intervals (HIIT): 1–2 sessions/week, 4×4 min at 90–95% max HR
- Consistency over intensity — regular aerobic training is the single best way to improve VO2 max
- Untrained individuals can improve VO2 max by 15–20% in 8–12 weeks
Data source: Approximate values based on the American College of Sports Medicine (ACSM) fitness categories and Cooper Institute normative data. VO2 max naturally declines ~10% per decade after age 30, but regular training significantly slows this decline.
About this chart
VO2 Max reference chart showing fitness classifications by age and sex. Find out if your VO2 Max is poor, fair, good, excellent, or superior compared to your age group. VO2 Max measures your body's maximum oxygen uptake and is widely considered the best single predictor of cardiovascular fitness and longevity.
History of VO2 max reference charts
VO2 max as a concept comes from A.V. Hill's 1923 oxygen uptake research, but the Cooper Institute turned it into a popular fitness benchmark with the 12-minute Cooper test in 1968. Modern percentile tables by age, sex, and fitness category derive primarily from two large datasets: the Cooper Center Longitudinal Study and the international FRIEND registry(Fitness Registry and the Importance of Exercise National Database), curated by Kaminsky and colleagues. ACSM's Guidelines publish FRIEND-derived percentile tables in successive editions, providing the five-tier classification (Poor, Fair, Good, Excellent, Superior).
How to read this chart step by step
- Obtain a VO2 max value, ideally from a graded exercise test, or estimate via the Cooper 12-minute run, Rockport walk test, or smartwatch algorithms.
- Find your age row.
- Select your sex column; female VO2 max is typically 10-15% lower than male at the same age and fitness level.
- Read across to identify your percentile and category.
- Note that smartwatch estimates can deviate from lab values by 5-10%, so treat sub-category boundaries cautiously.
Examples by age and sex
A 35-year-old man with VO2 max of 50 ml/kg/min sits in the Excellent band on FRIEND data. A 45-year-old woman at 38 ml/kg/min is in the Good tier, since the female 80th percentile at that age is roughly 36-39. A 65-year-old man at 30 ml/kg/min is around the 50th-60th percentile and well above the independence threshold (often cited at 17-20 ml/kg/min). Endurance athletes routinely score 60+ ml/kg/min, with elite cyclists and cross-country skiers measured above 80, an outlier zone the standard charts do not detail.
Limitations
Field tests (Cooper, Rockport) carry estimation errors of 10-15% versus laboratory measurement. Smartwatch VO2 max algorithms, while improving, depend on accurate heart rate and pace data, both of which degrade in trails or intervals. Genetic ceiling varies considerably; a person with naturally low VO2 max may train hard and remain mid-band, while a genetically gifted untrained person can score Good without effort. The chart also does not adjust for altitude, recent illness, or beta-blocker use, all of which depress measured values.
Sources
- Kaminsky LA, et al. Reference standards for cardiorespiratory fitness from the FRIEND registry. Mayo Clin Proc. 2015;90(11):1515-1523.
- American College of Sports Medicine. ACSM's Guidelines for Exercise Testing and Prescription, 11th edition (2018).
- Cooper KH. A means of assessing maximal oxygen intake: correlation between field and treadmill testing. JAMA. 1968;203(3):201-204.
- Cooper Institute. Cooper Center Longitudinal Study reference data, ongoing.
Frequently Asked Questions
- What is a good VO2 max score?
- For men aged 20-39, a VO2 max above 42 ml/kg/min is considered good, while above 51 is excellent. For women in the same age range, good is above 33 ml/kg/min and excellent is above 41. These values decline naturally with age.
- Why does VO2 max matter for longevity?
- VO2 max is one of the strongest predictors of all-cause mortality, with research showing that moving from the bottom 25th percentile to above average can reduce death risk by up to 50%. Higher cardiorespiratory fitness is associated with better cardiovascular, metabolic, and cognitive health outcomes.
- How can I estimate my VO2 max without a lab test?
- Common field tests include the Cooper 12-minute run test, the Rockport 1-mile walk test, and the 1.5-mile run test, all of which use validated formulas to estimate VO2 max. Many modern fitness watches also estimate VO2 max using heart rate data during runs, though lab testing with a metabolic cart remains the gold standard.